Brain food and good mood food recipes to meal prep and try

Have you ever heard of good mood food? Or brain food?

For a lot of people diet or food is about losing weight.

But at Zing Wellbeing we see food as medicine and yes you can use to lose weight - and we have weight loss plans you can follow - but as well as meal plans to lose weight we have so many other meal plans to help women's health including brain food meal plans.

And below we share some of our delicious brain food and good mood food on our Zing Wellbeing program

Why nutrients matter

Having the right nutrients in our diet each day not only keeps us physically strong, it can also assist in supporting our mental health and wellbeing.

A healthy diet full of plant foods and plant protein, low in processed food and full of good fats can help reduce risk of depression.

Eating a wide range of plant foods supports the microbiome which communicates directly with our brain and helps us create our neurotransmitters.

Keeping our blood sugar levels stabilised with protein and fat will assist in balancing our mood. And including lots of high quality good fats will have a direct impact on the brain, reducing inflammation and supporting memory and cognition.

Key tips with good mood food

There are a few key tips we can keep in mind when supporting mental health through nutrition including:

Omega-3 Fatty Acids: Include sources like salmon, walnuts, and flaxseeds to support brain health. 2-3 meals with oily fish per week is recommended.

Antioxidant-Rich Foods: Berries, dark chocolate, and colourful vegetables help combat oxidative stress. Blueberries alone may help prevent age-related memory loss, improve movement and thinking.

Whole Grains: Brown rice, quinoa, and oats provide sustained energy and support serotonin production.

Proteins: Important for neurotransmitter synthesis and blood sugar stabilisation. Eggs for brain function, development, memory and learning.

Hydration: Stay hydrated to support cognitive function.

Limit and Reduce Processed Foods: Reduce intake of refined sugars, trans fats, and artificial additives that can negatively impact mental health and may increase risk of depression. Try not to eat or drink refined carbohydrates such as biscuits, chips, lollies, white bread and soft drink or juice as they can quickly raise your blood sugar levels and negatively affect how you feel.

Balanced Diet and Teaming Macros: Ensure each meal includes a mix of healthy fats, proteins, and carbohydrates to maintain stabilise blood sugar levels.

Micronutrients to ensure you are getting enough of include B vitamins to support and regulate the nervous system. B vitamins are also essential in producing neurotransmitters serotonin ad dopamine. Vitamin C is important for energy, mood, immune system and can impact anxiety and mental function. Vitamin D is key to brain function and mood and has been noted as low in many mental health conditions.

Good mood food and brain health food recipes

Cherry Chia Pudding

Serves 2

Ingredients

• 2 cups coconut yoghurt
• 3 tbsp. chia seeds
• 1 tsp cinnamon powder (optional)
• 1 tbsp. maple syrup (optional)
• 1 cup pitted cherries 

Method

Add the coconut yoghurt to a bowl and stir in the chia seeds, cinnamon and maple syrup. Leave overnight to set. Top with sliced cherries and serve.

CALORIES + MACRO NUTRIENTS PER SERVE

216 Kcal 

5g Protein 

11g Fat 

29g Carbs 

10g Fibre

Cherry Chia Pudding is great for brain health and mood:

1. Rich in Omega-3s for Brain Function 🧠

   • Chia seeds are packed with omega-3 fatty acids, which are essential for brain health, memory, and cognitive function. Omega-3s help reduce brain inflammation and support neurotransmitter function, which is crucial for mood regulation.

2. Supports Gut Health for a Better Mood 🌿

   • Coconut yoghurt contains probiotics, which help balance gut bacteria. Since the gut and brain are closely connected (via the gut-brain axis), a healthy gut supports better mood, reduces anxiety, and helps with emotional regulation.

3. Cherries Help Reduce Stress & Improve Sleep 🍒

   • Cherries contain antioxidants and natural melatonin, which help with better sleep quality and relaxation—both of which are crucial for a stable mood and mental well-being.

4. Blood Sugar Stability for Consistent Energy ⚡

   • The fibre from chia seeds and cherries helps stabilize blood sugar levels, preventing energy crashes that can lead to irritability, brain fog, and mood swings.

Choc Walnut loaf

Serves 12

Ingredients

• 1 1/2 cups wholemeal plain flour
• 1/2 cup raw cacao powder
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 2 large eggs
• 1 cup raw sugar
• 1/2 cup grapeseed oil
• 1 cup full fat Greek yoghurt
• 1/2 teaspoon vanilla extract
• ¾ cup chopped walnuts

Method

1. Use baking paper to line a loaf tin and pre-heat oven to 170c.  Whisk together flour, cacao, baking powder, and salt.
2. Whisk together eggs and sugar until smooth and add to the dry ingredients. Add grapeseed oil, yoghurt, and vanilla extract and whisk until combined.
3. Stir in 1/2 cup walnuts. Pour batter into the prepared pan and smooth top. Sprinkle remaining walnuts over top of cake.
4. Bake until the top is dry and a cake tester inserted into the middle of the cake comes out clean, about 50 minutes.
5. Let the cake cool in tin before turning it out to slice up.
6. Remember you can wrap and freeze individual slices. 

Nutritional value per serve

• 276 Kcal 
• 6.58g Protein 
• 15g Fat 
• 31g Carbs 
• 3.4g Fibre

Choc Walnut Loaf is great for brain health and mood:

1. Walnuts: A Brain-Boosting Superfood 🧠

   • Walnuts are rich in omega-3 fatty acids, which are essential for brain function, memory, and reducing inflammation in the brain.

   • They contain antioxidants and polyphenols, which help protect brain cells from oxidative stress and support cognitive health.

   • Fun fact: Walnuts even look like the brain—nature’s way of hinting at their benefits!

2. Raw Cacao for Mood & Mental Well-being 🍫

   • Cacao is high in magnesium, which plays a key role in reducing stress, improving relaxation, and supporting brain function.

   • It contains flavonoids and polyphenols, which have been shown to enhance mood and cognitive function by boosting blood flow to the brain.

   • Cacao also stimulates the production of serotonin and dopamine, helping with happiness, motivation, and mental clarity.

3. Greek Yoghurt for Gut-Brain Support 🦠

   • Greek yoghurt is packed with probiotics, which support gut health. Since gut health is directly linked to brain health and mood, a balanced gut microbiome can reduce anxiety and depression.

4. Balanced Energy Release for Mental Focus ⚡

   • The healthy fats from walnuts, protein from eggs and yoghurt, and fibre from wholemeal flour help stabilize blood sugar levels, keeping energy levels steady and preventing mood swings or brain fog.

Beef and Broccoli Slaw

Serves 4

Ingredients

• 1.5 tbsp. olive oil
• 1 red onion, sliced
• 1 red capsicum, sliced
• 3 cloves garlic, crushed
• 500g beef, sliced
• 1 tsp ginger powder
• Salt and white pepper to taste 
• 3 tbsp. soy sauce 
• 5 cups broccoli, shredded to make slaw 

Method

1. Heat the oil in a large pan over medium-high heat. Cook the onions, capsicum and garlic for two to three minutes. Add the beef, ginger, salt and white pepper. Cook for six to eight minutes, or until cooked through.
2. Stir in the soy sauce and broccoli slaw. Cook for two minutes, or until warmed through. Divide onto plates and enjoy!

Benefits

Beef provides protein for building and repairing tissue, making hormones, enzymes and supporting overall wellbeing. This recipe is packed with vitamin A, C, D, E, K and B vitamins as well which are essential for immune function and energy.

Nutritional value per serve

• 245 Kcal 
• 28g Protein 
• 7g Fat 
• 19g Carbs 
• 5g Fibre

Beef & Broccoli Slaw is great for brain health and mood:

1. Beef for Brain-Boosting Protein & B Vitamins 🧠

   • Beef is rich in protein, which provides the amino acids needed to produce neurotransmitters like serotonin and dopamine—essential for mood regulation, focus, and motivation.

   • It contains B vitamins (especially B12, B6, and B3), which support brain energy, memory, and cognitive function. B12 is particularly crucial for preventing brain fog and maintaining mental clarity.

2. Broccoli for Antioxidants & Mood Stability 🥦

   • Broccoli is packed with vitamin C and antioxidants, which help reduce inflammation in the brain and protect against cognitive decline.

   • It also contains sulforaphane, a compound that supports detoxification and brain health, helping to protect neurons from damage.

3. Garlic & Ginger for Brain Inflammation & Focus 🌿

   • Ginger has anti-inflammatory properties that support brain health and memory by improving blood circulation to the brain.

   • Garlic contains compounds that help reduce oxidative stress, which can improve mental clarity and focus.

4. Balanced Macros for Stable Energy & Mood ⚡

   • With 28g of protein, 5g of fibre, and healthy fats, this meal helps stabilize blood sugar, preventing energy crashes that can lead to irritability, brain fog, or mood swings.

   • The healthy fats from olive oil also support brain function and help with hormone regulation for better emotional balance.

Veggie Stack

Serves 4

Ingredients

• 1 zucchini

• ½ cauliflower

• 1⁄4 jap pumpkin

• 1 capsicum

• 1 can coconut cream
• 1 tbsp savoury yeast flakes (optional)
• 2 tsp of smoked paprika 

Method


1. Slice all vegetables thinly using a mandolin. Layer the veg like a lasagne into a baking tray. 
2. Mix coconut cream with paprika, yeast and salt and pepper to taste.
3. Pour over the veg stack until it just covers the top. Add a little water if needed to reach the top.
4. Cover with a tight-fitting lid or foil and bake for 45 minutes at 180 degrees or until a knife goes in smoothly.
5. If you would like to crisp up the top, take the cover off and leave in the oven on 200c for a further 10 mins. 

Benefits

The thing about veggies is they have some really unique fibre in them called polyphenols. These polyphenols feed our microbiome (the bugs in our tummy) and our microbiome is key to our mental health. Giving these good tummy bugs what they need to thrive helps us stabilise our mood. The more colourful veg we can get in the better!

Nutritional value

365 Kcal 

7g Protein 

33g Fat 

19g Carbs 

5.25g Fibre

Veggie Stack is great for brain health and mood:

1. Rich in Polyphenols for Gut-Brain Connection 🦠🧠

   • The variety of colourful vegetables in this dish contains polyphenols, which feed the gut microbiome—the beneficial bacteria in your gut.

   • Since gut health is directly linked to mental well-being, a well-fed microbiome helps reduce anxiety, stress, and mood swings.

2. Coconut Cream for Healthy Fats & Brain Function 🥥

   • Coconut cream is a great source of MCTs (medium-chain triglycerides), which provide a quick and efficient energy source for the brain, improving focus and cognitive performance.

   • Healthy fats are essential for brain cell health and neurotransmitter production, supporting memory and mood stability.

3. Pumpkin & Capsicum for Mood-Boosting Nutrients 🎃🫑

   • Pumpkin is rich in beta-carotene, which protects brain cells from oxidative stress and supports cognitive function.

   • Capsicum (red bell pepper) is packed with vitamin C, which helps reduce inflammation in the brain and supports the production of serotonin—the hormone that boosts mood and happiness.

4. Fibre for Stable Energy & Emotional Balance 🌿

   • With 5.25g of fibre per serving, this dish supports balanced blood sugar levels, preventing energy crashes that can lead to brain fog, irritability, or mood swings.

   • The fibre also helps promote gut health, which plays a crucial role in reducing symptoms of anxiety and depression.

Key Learnings for Supporting a Healthy Brain & Good Mood

Absolutely! Based on these recipes and their benefits, the key takeaways for optimizing brain health and mood would be:

✅ Eat Whole Foods – Focus on real, unprocessed foods rich in vitamins, minerals, and phytonutrients that nourish the brain and body.

✅ Prioritise Healthy Fats – Include omega-3s (from walnuts, flaxseeds, fatty fish), MCTs (from coconut), and monounsaturated fats (from olive oil, avocado, nuts) to support brain cell structure and neurotransmitter function.

✅ Get Enough Protein – Protein provides amino acids, the building blocks of neurotransmitters like serotonin, dopamine, and GABA, which regulate mood, motivation, and mental clarity.

✅ Increase Fibre & Gut-Friendly Foods – Polyphenols, probiotics, and fibre support the gut microbiome, which influences mood, cognitive function, and emotional regulation via the gut-brain axis.

✅ Avoid Ultra-Processed Foods – Highly processed foods with refined sugars, artificial additives, and trans fats contribute to neuroinflammation, brain fog, and mood instability.

✅ Reduce Inflammatory Triggers – Chronic inflammation is linked to depression, anxiety, and cognitive decline—avoid foods that spike inflammation, like refined seed oils, excessive sugar, and processed meats.

It is important when addressing any of these concerns that you see a qualified profession. A nutritionist can help with ensuring your macro and micro-nutrients are all where they should be.